Comparing Nutrients in 7 ounces Cauliflower VS Cooked Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Tahitian Taro	33%	12%	55%

Macro Nutrients

	Cauliflower	Cooked Tahitian Taro	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.66% 1.92g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	6.8% 3.8g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Tahitian Taro	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10.4% 0.83mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	36.4% 1236mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cooked Tahitian Taro per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Cooked Tahitian Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Cooked Tahitian Taro:

• 7 ounces of Cauliflower have 5.3 times more Vitamin B5, 1.6 times more Vitamin B6, 8.1 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain more Vitamin A and 3.3 times more Vitamin B2 than Raw Cauliflower.
• Both Cauliflower and Cooked Tahitian Taro provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• 7 ounces of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Raw Cauliflower as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Cooked Tahitian Taro:

• 7 ounces of Cauliflower have 2.7 times more Zinc than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain 6.8 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 3.4 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Cooked Tahitian Taro contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Cooked Tahitian Taro lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Cooked Tahitian Taro no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Tahitian Taro no Salt contain 5.7 times more Omega 3, 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Cooked Tahitian Taro no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.